Asparagus season! When these little guys appear in the supermarkets, I just get so happy because it means spring is here! I love the combination of the crispy, crunchy tips and the juicy stems in oven-roasted asparagus. It’s the perfect side dish in the springtime.
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Asparagus is an amazing vegetable. Did you know that asparagus can grow up to 7 inches in one day? Or that it’s called the ‘food of kings’ because King Louis XIV had 6,000 asparagus plants in the kitchen garden in the Palace of Versailles?
Tips for making roasted asparagus
- When choosing a bunch of asparagus, it’s better to opt for the thicker stems. Pencil thin asparagus doesn’t hold its shape as well and goes floppy.
- Make sure to thoroughly dry the asparagus after washing. Any water left on the asparagus will steam it during cooking and you won’t get the delicious crispiness that comes with roasting.
- Cut off the wooden part of the stems before cooking. You can do this by gently placing a sharp knife on the stem. If it cuts through easily, you’ve cut off enough of the stem. If it’s hard to cut through move the knife further up the stem.
- Trim a few stalks at a time. There’s no need to be perfect and your time is precious.
When you first get the asparagus home, try putting it in a jar of water in the fridge. By keeping the ends wet, the asparagus will last longer. If this is too precarious for your situation (I know the fridge door has been slammed shut in my house), then the crisper drawer is the next best place to keep it.
Roasted asparagus is best served immediately. It can keep for an hour at room temperature or two days in the fridge.
Asparagus and PCOS
Asparagus is naturally high in prebiotics. This is a type of fiber that passes through the GI tract undigested and encourages the growth of ‘good’ bacteria. A high intake of prebiotics has been linked to improved blood glucose and insulin profiles. Many women with PCOS suffer from insulin resistance, so anything that can help improve that is good news! Other vegetables which are high in prebiotics include beetroot, fennel bulbs, green peas, snow peas, sweetcorn, and savoy cabbage.
Oven-roasted asparagus is delicious served with 30 Minute Pesto Butter Salmon and Low GI Boiled Baby Potatoes. It also goes well with a Simple Steak Dinner. You can also cut it into one inch pieces before roasting and serve it as a finger food or enjoy as a snack.
Oven-Roasted Spring Asparagus
- Baking sheet
- Chopping board
- Sharp knife
- Parchment paper
- 1 lb bunch asparagus
- 2 tbsp olive oil
- ½ tsp salt
- ½ tsp pepper
- Preheat the oven to 400°F. Line a baking sheet with parchment paper.
- Wash the asparagus then pat dry thoroughly. Trim any hard wooden stems. If the knife does not cut through easily, you need to cut higher up.
- Arrange the asparagus on the baking sheet in a single layer and drizzle with olive oil. Season with salt and pepper.
- Bake for 10 minutes then turn the asparagus. Depending on how thick the asparagus is, it may be done or need another 3-5 minutes. It's done when the bottom of the stem is easily pierced with a fork.
- Serve with a squeeze of lemon juice or a light drizzle of balsamic vinegar.